Overnight Chia Pudding

One of the biggest challenges we all face is how to deal with a busy schedule and still eat well.

The best way to tackle a busy day is to have your food already packed and prepped. That means the forethought of meal prep and planning. But if you’re really slammed, then that can be a challenge too.

The good news is that we have a recipe below that makes a great breakfast or snack and that will keep you eating well without spending more time in the kitchen.

This chia seed pudding recipe takes about 5 minutes to make and you can have enough for 4 hearty snacks.

Plus, it’s chocolate.

Win, win.

Chia seeds are a seed known for their Omega 3 content. Omega 3’s are ranked one of the most important essential nutrients (1). In the nutrition world, the word essential means our bodies cannot produce the nutrient so the only way to get it is through our food.

In the short term, increasing the amount of Omega 3’s in your diet can help reduce inflammation. And in the long term, a proper Omega 3 balance has been shown to decrease the chances of some chronic diseases (1).

Try this chia seed pudding recipe that is high in Omega 3’s, fiber, complete protein and is a perfect snack for busy days and weeks.

Overnight Chia Pudding
Recipe (and image) modified from paleomg.com

Ingredients (Makes 4 servings)
1. 5 cups almond or coconut milk
1/3 cup chia seeds
2-3 Tbs. pure maple syrup (Grade B)
4 Tbs. unsweetened cocoa powder
Dash of cinnamon, salt and vanilla

Directions
Add all ingredients to a large bowl and whisk well, making sure all of the chia seeds are dispersed.
Let sit in the fridge overnight.
Serve chilled (and optionally topped with fresh berries or fruit)

Tip: These are great to make in single-serving portions in mason jars for grab-n-go snacks. (For a single serving try 3 Tbs. Chia seeds to about 1 Cup liquid)

Pro Tip: If you have extra jars lying around, you can add all the dry ingredients to your jars and store. Then, when you know you’ll need a breakfast to-go, just add your liquid the night before, shake and done!

Nutritionist tip: Increase your Omega 3’s by eating cold water fish 2-3 times per week and snacking on walnuts, chia pudding and hemp seeds.

Try this recipe out this week! And don’t forget to tag #nourishbcsf to share!

Sources:
1. http://articles.mercola.com/omega-3.aspx

 

Kale Corn Salad: 2 Ways

I’d like to introduce you to the perfect summer salad.


Really, it’s perfect.

I made this salad 1 year ago for a potluck and my friends are STILL asking me about it.

Great for potlucks, as a side dish to your BBQ, or on top of tacos, this dish also makes great leftovers (perfect for adding eggs to in the morning!)

Originally this recipe (adapted from the Healthy Happy Vegan Cookbook author) is dressed with the sweet miso dressing which compliments the crunchy salad perfectly.  (If you’ve never had miso, it’s a paste made from fermented soybeans. And if you’re thinking “ewwww”,  it’s a traditional Japanese seasoning with a tangy, salty taste and tons of flavor. It’s also quite nutritious!)

However, since not everyone has miso hanging around their fridge, the second way to serve this salad is with the garlicky lemon dressing. Also, a delicious compliment to the sweet corn and vegetables.

Nutritionist’s tip: Bring a salad to the party. Summers are full of parties, BBQ’s and lot’s of social engagements. This means lot’s of eating! If you bring a salad or vegetable as your contribution to the party, you’ll always have a tasty and healthy option to fill your plate. 

Recipe modified from: Healthy Happy Life

Salad Ingredients
2 ears of summer corn, shucked and kernels removed from cob
4-6 cups kale, washed and finely chopped (remove thick stems)
1 small red bell pepper, diced
1/4 cup shredded carrots
1 small white or sweet onion, chopped
1/4 cup chopped red cabbage

Sweet Miso Dressing
2 Tbs white or yellow miso paste
1 Tbs maple syrup
2 Tbs Soy sauce or Braggs liquid aminos or Tamari
4 Tbs olive oil
4 Tbs rice vinegar
Black pepper

Garlicky Lemon Dressing
4 Tbs olive oil
2 Tbs apple cider vinegar
Juice of 1 lemon
2 cloves garlic, minced

Directions:
1. Prep veggies
2. Mix in a large bowl
3. Whisk all dressing ingredients
4 Stir dressing into salad and let sit in refrigerator for 1-2 hours before serving.

Notes:
If you prefer cooked corn to raw, then boil corn before shucking. However, most sweet corn is delicious as is!

Savory Oatmeal: Your New Favorite Breakfast

Do you like oatmeal for breakfast? We know that it’s a favorite both for us here at BCSF (check out what our trainers eat here) and for you at home. It’s quick, satisfying and the ultimate comfort breakfast to come home to after a brisk morning workout.

But we have a way for all you oatmeal lovers to mix up your flavors and boost your nutrition without saying goodbye to your go-to breakfast.

If you’ve never tried savory oats, we think they will be your new favorite thing.

Here’s why:

  •  Adding an egg to your oats gives a  boost of protein (oats alone don’t have much) which will also help balance the carbohydrate rich oats.
  •  Eating savory flavors in the morning can actually affect your cravings later in the day. When we eat a lot of sweet flavors, we crave more of them. By swapping oatmeal  for a savory version, your telling your brain savory = fuel. You may even be less likely to crave dessert.
  • Choosing steel cut oats over regular rolled oats increases the amount of fiber and lowers the glycemic index of our breakfast. This means no crash of energy at 11am and reaching for that (maybe not so healthy) mid morning snack.

Here’s how:

Ingredients (serves 1)
1/4 cup quick cook steel cut oats
Olive Oil
1 egg
Parmesan cheese or sharp cheddar
Salt and pepper

Directions
Cook oats according to package
Meanwhile poach egg
Serve oats, topped with egg, cheese and seasonings

Optional additions / swaps:
Add sauteed greens
Add steamed vegetables
Swap oats for another grain (like quinoa or amaranth)

If you want more savory oat ideas, we love these.

These savory oats are the perfect choice for busy weekday mornings or for weekends when you need food fast, but want something a little more fancy. Heck, we’d even eat them for lunch. Give this healthy, balanced breakfast a try and we’re sure it will become one of your new favorites.

7 Make Ahead Muffin Recipes to Kickstart Your Day

Whenever a new bootcamp session begins you’ll inevitably hear about the importance of eating something before you come to class. Classic responses to this never-ending conundrum include everything from a piece of toast to a banana. I tend to usually make an english muffin with peanut butter as that seems to be the right amount of food that can give me a little energy at 6:00 AM and not make me feel ill if we have to do sprints in the first 10 minutes.

But boy does it get boring! What I really like to do, if I can get my act together on Sunday evening, is bake a batch of muffins. Then I can just grab one on my way out the door and eat it as I walk to class. Of course, not all muffins are created equally. My absolute favorite muffin recipe is actually for bran muffins. Sounds good for you, right? Not so much though as the batter contains an entire stick of butter and a cup of sour cream. They’re really delicious but ingredients like that sort of defeat the purpose of getting out of bed to workout so it’s probably best to save those for a weekend treat.

Thankfully there are oodles of make ahead muffin recipes that are composed of much more diet and exercise friendly components including a host of great replacements and additions to white flour and sugar. Perhaps one of the following will make it into your weekday rotation? Personally, I have my eye on the Spinach and Quinoa Muffins.

Primal Pumpkin Nut Muffins via my blog, ErinCooks.com

Whole Grain Almond Poppyseed Muffins via Amy of Nook and Pantry

Gluten-Free Mango Muffins via Marla at Family Fresh Cooking

Spinach and Quinoa Muffins via Lisa at Dandy Sugar

Almond Meal Banana Muffins via Gabrielle at Honest Fare

Beet and Oat Muffins via Sonia at The Healthy Foodie

Low Fat Whole Wheat Blueberry Muffins via Gina at SkinnyTaste